Lentil & red pepper salad with a soft egg

Vegetarian
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Lentil & red pepper salad with a soft egg
16 min.
2
878kcal

Suggestions


Indulge in a vibrant and nutritious culinary creation with our Lentil & Red Pepper Salad topped with a perfectly soft-boiled egg. This salad is not only visually stunning with its array of colors, but it also features a combination of hearty green lentils and crisp vegetables, making it a nourishing choice for lunch, a main course, or even as a delightful side dish.

Imagine the earthy flavors of lentils mingling with the sweetness of red peppers and the subtle sharpness of red onion, all beautifully complemented by a splash of balsamic vinegar and a drizzle of olive oil. The addition of peppery rocket leaves adds a refreshing crunch that enhances the overall enjoyment of this salad.

And let's not forget about the star of the dish—the soft-boiled eggs! When halved, the creamy yolk adds a luscious richness, making each bite a satisfying experience. This recipe is perfect for those who want a meal that is not only incredibly healthy but also speedy to prepare—you can whip it up in just 16 minutes!

Best of all, this dish is vegetarian, gluten-free, and dairy-free, catering to a wide range of dietary preferences without compromising on flavor. Treat yourself to a bowl of this wholesome salad, and revel in the balance of taste and nutrition.

Ingredients

  •  eggs 
  • 400 green lentils rinsed drained canned
  • small onion red thinly sliced
  •  bell pepper red finely chopped
  • tbsp balsamic vinegar 
  • handful arugula 
  • tbsp olive oil 

Equipment

  • bowl

Directions

  1. Boil the eggs for 6 mins, then quickly cool under cold running water and peel off the shells. Tip the lentils into a bowl with the onion, red pepper and balsamic vinegar.
  2. Mix well.
  3. Put the salad onto a serving dish, then pile the rocket on top.
  4. Drizzle with the oil, then halve the eggs and sit them on top of the salad.

Nutrition Facts

Calories878kcal
Protein26.63%
Fat13.9%
Carbs59.47%

Properties

Glycemic Index
82.8
Glycemic Load
17.18
Inflammation Score
-10
Nutrition Score
57.023912865183%

Flavonoids

Catechin
0.7mg
Apigenin
0.01mg
Luteolin
0.38mg
Isorhamnetin
3.19mg
Kaempferol
3.86mg
Myricetin
0.02mg
Quercetin
12.09mg
Gallocatechin
0.28mg

Nutrients percent of daily need

Calories:877.81kcal
43.89%
Fat:13.6g
20.93%
Saturated Fat:2.72g
17.01%
Carbohydrates:130.93g
43.64%
Net Carbohydrates:67.58g
24.58%
Sugar:10.45g
11.62%
Cholesterol:163.68mg
54.56%
Sodium:83.74mg
3.64%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:58.64g
117.27%
Folate:1026.2µg
256.55%
Fiber:63.34g
253.38%
Manganese:2.85mg
142.62%
Vitamin B1:1.83mg
121.7%
Vitamin C:90.53mg
109.73%
Phosphorus:1027.26mg
102.73%
Iron:16.46mg
91.47%
Vitamin B6:1.4mg
70.06%
Zinc:10.42mg
69.49%
Magnesium:267.58mg
66.9%
Potassium:2222.49mg
63.5%
Copper:1.11mg
55.55%
Vitamin B5:5.25mg
52.54%
Vitamin A:2416.95IU
48.34%
Selenium:30.47µg
43.53%
Vitamin B2:0.7mg
41.01%
Vitamin B3:5.92mg
29.6%
Vitamin K:28.38µg
27.03%
Vitamin E:3.44mg
22.96%
Calcium:171.68mg
17.17%
Vitamin B12:0.39µg
6.53%
Vitamin D:0.88µg
5.87%